Read an Excerpt
CHAPTER 1
SIMPLY EGGS
Eggs are a breakfast staple in my world. They're protein packed and so satisfying! These recipes are creative, flavorful, and easy to make.
CHICKEN SAUSAGE EGG MUG
(15m) (GF) Entire recipe: 263 calories, 9.5g total fat (4.5g sat fat), 704mg sodium, 12g carbs, 2g fiber, 5g sugars, 30.5g protein
½ cup chopped asparagus
¼ cup chopped onion
¾ cup (about 6 large) egg whites or fat-free liquid egg substitute
2 tablespoons light/reduced-fat cream cheese
1½ ounces (about ½ link) fully cooked chicken sausage,
chopped
seasonings:
1/8 teaspoon garlic powder
263 CALORIES
You'll need: large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 10 minutes
1. In a large microwave-safe mug sprayed with nonstick spray, combine asparagus, onion, and 1 tablespoon water. Cover, and microwave for 1½ minutes, or until softened.
2. Drain water, and blot away excess moisture. Add egg and garlic powder, and stir. Microwave for 2 minutes.
3. Stir in cream cheese and chopped sausage. Microwave for 2 minutes, or until set.
MAKES 1 SERVING
SURVEY SAYS ...
59% of Hungry Girl fans say ketchup has no place on eggs. What do YOU think?
Build Your Own Egg Mug
Making egg scrambles in the microwave is life changing. You get a hot & hearty breakfast (or snack) in minutes, and there are no skillets or spatulas to clean! Don't limit yourself to the recipe on the previous page ... Create your own combinations!
How To
Step 1: Spray a large microwave-safe mug with nonstick spray. The bigger the better ... Eggs puff up as they cook!
Step 2: Throw in some diced veggies and a bit of water. Microwave for 1 minute, or until softened.
Step 3: Blot away excess moisture. Add egg whites or egg substitute, sprinkle with some seasonings, and mix it up.
Step 4: Microwave for 1 minute. (You're almost done!)
Step 5: Add your mix-ins, and microwave for 30 seconds, or until egg is fully cooked and mix-ins are hot.
Step 6: Top it off!
Mix 'n Match Ingredients
Feel free to go rogue, but these are some of my favorites!
Veggies
onion • bell pepper • spinach • mushrooms • tomatoes • asparagus • zucchini • frozen corn • broccoli cole slaw
Mix-Ins
shredded reduced-fat cheese (cheddar, Mexican-blend, or mozzarella) • feta cheese • reduced-fat/light cream cheese • fully cooked sausage (chicken, turkey, or meatless) • shredded chicken breast • crumbled bacon (turkey or center-cut) • chopped lean deli meat
Toppings
salsa • ketchup • avocado • light sour cream • scallions • basil • cilantro • hot sauce • fat-free Greek yogurt
MEDITERRANEAN SCRAMBLE
(15m) (V) (GF) Entire recipe: 199 calories, 5.5g total fat (2.5g sat fat), 682mg sodium, 10.5g carbs, 3g fiber, 3g sugars, 25g protein
¾ cup (about 6 large) egg whites or fat-free liquid egg substitute
3 cups chopped spinach
½ cup seeded and chopped tomato
2 tablespoons sliced olives
2 tablespoons crumbled feta cheese
seasonings:
1/8 teaspoon garlic powder
1/8 teaspoon oregano
199 CALORIES
You'll need: medium bowl, skillet, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
1. In a medium bowl, use a fork to whisk egg with seasonings.
2. Bring a skillet sprayed with nonstick spray to medium heat. Add spinach and tomato. Cook and stir until tomato is soft and spinach has wilted, 1 to 2 minutes.
3. Add seasoned egg. Scramble for 2 to 3 minutes, until fully cooked.
4. Stir in olives and feta, and cook and until hot, about 30 seconds.
MAKES 1 SERVING
SURVEY SAYS ...
Wow! 69% of Hungry Girl fans prefer egg scrambles to sunnyside-up eggs.
DENVER OMELETTE BAKE
(GF) ¼th of pan: 215 calories, 5.5g total fat (3g sat fat), 751mg sodium, 10g carbs, 1.5g fiber, 4g sugars, 29.5g protein
1 cup chopped onion
1 cup chopped bell pepper
2½ cups (about 20 large) egg whites or fat-free liquid egg substitute
6 ounces (about 9 slices) reduced-sodium ham, chopped
¾ cup shredded reduced-fat cheddar cheese
seasonings:
½ teaspoon onion powder
¼ teaspoon black pepper
215 CALORIES
You'll need: large oven-safe skillet, nonstick spray
Prep: 10 minutes
Cook: 55 minutes
Cool: 5 minutes
EXTRA, EXTRA!
Top with chopped chives. Fancy!
1. Preheat oven to 375 degrees.
2. Spray a large oven-safe skillet with nonstick spray, and bring to medium-high heat on the stove. Add onion and bell pepper, and cook and stir until slightly softened, about 4 minutes.
3. Remove skillet from heat, and let cool for 5 minutes.
4. Add egg, chopped ham, ½ cup cheddar, and seasonings. Gently mix.
5. Bake until center is firm, about 45 minutes.
6. Sprinkle with remaining ¼ cup cheddar. Bake until melted, about 5 minutes.
MAKES 4 SERVINGS
HG TIP!
If you're not sure if the skillet handle is oven safe, wrap it in aluminum foil first.
EASY FREEZY BREAKFAST SANDWICHES
(15M) ¼th of recipe (1 sandwich): 214 calories, 4g total fat (2g sat fat), 600mg sodium, 27.5g carbs, 6.5g fiber, 2g sugars, 21.5g protein
1½ cups (about 12 large) egg whites or fat-free liquid egg substitute
4 light English muffins
4 slices (about 3 ounces) reduced-sodium ham
½ cup shredded reduced-fat cheddar cheese
seasonings:
½ teaspoon onion powder
1/8 teaspoon black pepper
214 CALORIES
You'll need: 8-inch by 8-inch baking pan, nonstick spray, medium-large bowl
Prep: 5 minutes
Cook: 25 minutes
1. Preheat oven to 375 degrees. Spray an 8-inch by 8-inch baking pan with nonstick spray.
2. In a medium-large bowl, use a fork to whisk egg with seasonings.
3. Transfer to the baking pan. Bake until firm and cooked through, 18 to 20 minutes.
4. Meanwhile, split and toast English muffins. Warm ham in the microwave, if desired.
5. Sprinkle cheese over the egg bake. Bake until melted, about 2 minutes.
6. Slice egg bake into 4 squares. If eating immediately, lay a square on top of each bottom muffin half. Top with ham. Finish with top muffin halves.
MAKES 4 SERVINGS
HG FYI
If you plan to eat these the same week they're made, no need to freeze! Just wrap in parchment paper and refrigerate.
Freezing and Reheating
TO FREEZE
Before assembling sandwiches, let egg bake squares cool completely, about 30 minutes. Once assembled, tightly wrap each sandwich in plastic wrap or aluminum foil, and place them in a large sealable freezer bag (or container). Remove as much air as possible, and freeze for up to a month.
TO REHEAT
Unwrap one frozen sandwich, tightly wrap in a paper towel, and place on a microwave-safe plate. Microwave at 50 percent power for 1½ minutes. Microwave at full power for another 1½ minutes, or until cheese has melted and sandwich is hot.
BROC 'N CHEDDAR CRUSTLESS QUICHE
(V) (GF) ¼th of pan: 143 calories, 4.5g total fat (2.5g sat fat), 489mg sodium, 6g carbs, 1g fiber, 2.5g sugars, 18.5g protein
1½ cups roughly chopped broccoli
1½ cups (about 12 large) egg whites or fat-free liquid egg substitute
1/3 cup fat-free plain Greek yogurt
¼ cup fat-free milk
¾ cup shredded reduced-fat cheddar cheese
2 tablespoons chopped scallions
seasonings:
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon each salt and black pepper
143 CALORIES
You'll need: 9-inch pie pan, nonstick spray, medium-large microwave-safe bowl, large bowl
Prep: 10 minutes
Cook: 30 minutes
1. Preheat oven to 375 degrees. Spray a 9-inch pie pan with nonstick spray.
2. Place broccoli in a medium-large microwave-safe bowl. Add ¼ cup water. Cover and microwave for 2½ minutes, or until soft. Drain excess liquid.
3. In a large bowl, combine egg, yogurt, milk, and seasonings. Whisk with a fork until uniform. Add broccoli and cheese, and stir to mix.
4. Transfer to the pie pan. Bake until firm and cooked through, about 25 minutes.
5. Top with scallions.
MAKES 4 SERVINGS
SOUTHWEST MUFFIN-PAN EGG BAKES
(V) (GF) 1/6th of recipe (2 egg bakes): 142 calories, 4g total fat (2g sat fat), 388mg sodium, 9g carbs, 1.5g fiber, 2.5g sugars, 16.5g protein
2½ cups (about 20 large) egg whites or fat-free liquid egg substitute
½ cup canned black beans, drained and rinsed
½ cup frozen sweet corn kernels
¾ cup shredded reduced-fat Mexican-blend cheese
¼ cup light sour cream
½ cup chopped tomatoes
seasonings:
1½ teaspoons taco seasoning, or more for topping
142 CALORIES
You'll need: 12-cup muffin pan, foil baking cups (or nonstick spray), large bowl
Prep: 15 minutes
Cook: 25 minutes
1. Preheat oven to 375 degrees. Line a 12-cup muffin pan with foil baking cups, or spray it with nonstick spray.
2. In a large bowl, use a fork to whisk egg with taco seasoning. Stir in beans and corn.
3. Evenly fill muffin pan. Bake until firm and cooked through, about 20 minutes.
4. Sprinkle with cheese. Bake until melted, about 3 minutes.
5. Top with sour cream and tomatoes.
MAKES 6 SERVINGS
HG FYI
There's a recipe for DIY taco seasoning here!
EXTRA, EXTRA!
Sprinkle some cilantro on top for bonus flavor.
MUFFIN-PAN EGGS BENECHICK
(30m) (GF) ¼th of recipe (3 egg cups): 153 calories, 3.5g total fat (1.5g sat fat), 760mg sodium, 4.5g carbs, 0g fiber, 2g sugars, 22g protein
12 slices (about 8 ounces) reduced-sodium ham
1¾ cups (about 14 large) egg whites or fat-free liquid egg substitute
¼ cup fat-free plain Greek yogurt
1½ tablespoons Dijon mustard
1½ tablespoons whipped butter
¼ teaspoon lemon juice
seasonings:
½ teaspoon garlic powder
½ teaspoon onion powder
153 CALORIES
You'll need: 12-cup muffin pan, nonstick spray, large bowl, small microwave-safe bowl
Prep: 10 minutes
Cook: 15 minutes
1. Preheat oven to 400 degrees. Spray a 12-cup muffin pan with nonstick spray.
2. Press a ham slice into each cup of the muffin pan.
3. In a large bowl, use a fork to whisk egg with seasonings.
4. Evenly fill muffin pan. Bake until firm and cooked through, about 15 minutes.
5. Meanwhile, to make the sauce, mix remaining ingredients in a small microwave-safe bowl. Microwave for 30 seconds, or until hot.
6. Serve eggs topped with sauce.
MAKES 4 SERVINGS
EXTRA, EXTRA!
Top with salt and black pepper to taste. Freshly cracked is the best!
CLASSIC HARD-BOILED EGGS
(30m) (V) (GF) 1/12th of recipe (1 egg): 72 calories, 4.5g total fat (1.5g sat fat), 71mg sodium, 0.5g carbs, 0g fiber, <0.5g sugars, 6g protein
12 large eggs
72 CALORIES
You'll need: large pot
Prep: 5 minutes
Cook: 20 minutes
1. Place eggs in a pot, and cover with water, leaving a few inches of the pot's inner edge above the water line. Bring to a boil.
2. Once boiling, cook for 10 minutes.
MAKES 12 SERVINGS
OVEN-BAKED "HARDBOILED" EGGS
(V) (GF) 1/12th of recipe (1 egg): 72 calories, 4.5g total fat (1.5g sat fat), 71mg sodium, 0.5g carbs, 0g fiber, <0.5g sugars, 6g protein
12 large eggs
72 CALORIES
You'll need: 12-cup muffin pan
Prep: 5 minutes
Cook: 30 minutes
1. Preheat oven to 350 degrees.
2. Place an egg (still in its shell) in each cup of the muffin pan.
3. Bake for 30 minutes.
MAKES 12 SERVINGS
HG FYI:
The shells may develop a few brown spots, but don't be concerned! The eggs inside will be A-OK.
INSTANT-POT HARD-BOILED EGGS
(30m) (V) (GF) 1/12th of recipe (1 egg): 72 calories, 4.5g total fat (1.5g sat fat), 71mg sodium, 0.5g carbs, 0g fiber, <0.5g sugars, 6g protein
12 large eggs
72 CALORIES
You'll need: Instant Pot
Prep: 5 minutes
Cook: 25 minutes
1. Add ¾ cup water to an Instant Pot. Place a stainless-steel steamer basket inside the pot.
2. Add eggs, and seal with lid. Press Manual, and set for 7 minutes.
3. Once cooked, press Keep Warm/Cancel to release steam.
MAKES 12 SERVINGS
HG FYI
Don't miss the Instant Pot primer here!
ANOTHER HG FYI
Peeling these eggs is as easy as 1-2-3 ... Just flip here!
Peeling Hard-Boiled Eggs
Easy as 1-2-3!
STEP 1
Place eggs in a bowl, and cover with ice and cold water.
STEP 2
Let sit for 20 minutes.
STEP 3
Gently crack eggs on the rim of the bowl, and easily peel off the shells!
6 Snack Ideas for Hard-Boiled Eggs
Whether you cook 'em on the stove, in the oven, or in an Instant Pot, hardboiled eggs ROCK. And while there's nothing wrong with the occasional yolk, I like to pop 'em out to make room for tasty fillings like these ...
1. Salsa. Add zesty flavor with your favorite jarred salsa. My favorites are pineapple and black bean & corn salsa!
2. Hummus. Sorry, pita chips: Hummus has a new BFF. Fill your egg whites with this Mediterranean dip for a next-level snack.
3. Avocado. Mash it, season it, and top your egg whites with it. Yum!
4. Tuna. Pump up the protein! Whip up a DIY tuna salad with light mayo and seasonings ... or reach for a pouch of the ready-to-eat stuff!
5. Bean Dip. Hummus isn't the only game in town. Bean dips are made with edamame, white beans, black beans, and more. Fill 'er up!
6. Dijon Mustard. Mix it with light mayo to mellow out the intensity. Mash in a yolk for a deviled egg fix!
BAGELED EGGS
(NC) (15m) (GF) ½ of recipe (6 egg white halves): 168 calories, 8.5g total fat (3.5g sat fat), 583mg sodium, 4g carbs, 0.5g fiber, 2g sugars, 17.5g protein
6 hard-boiled and chilled large eggs
2 tablespoons light/reduced-fat cream cheese
2 tablespoons finely chopped red onion
1 ounce smoked salmon, cut into 12 pieces
3 cherry or grape tomatoes, quartered
seasonings:
½ teaspoon everything bagel seasoning, or more for topping
168 CALORIES
You'll need: medium bowl
Prep: 10 minutes
1. Halve eggs lengthwise. Discard four yolks (or save for another use).
2. Place remaining two yolks in a medium bowl. Add cream cheese, onion, and seasoning. Mix until uniform.
3. Distribute salmon among egg white halves, followed by cream cheese mixture.
4. Top with quartered tomatoes.
MAKES 2 SERVINGS
HG FYIs
You can find ready-to-eat hard-boiled eggs in both the fridge and freezer sections at some supermarkets!
Everything bagel seasoning is ALWAYS in my spice drawer ... I LOVE the kind by Trader Joe's! There's also a DIY recipe here.
ROASTED VEGGIE EGG POWER BOWL
(V) (GF) Entire recipe: 288 calories, 12.5g total fat (2.5g sat fat), 657mg sodium, 37g carbs, 9g fiber, 13.5g sugars, 11.5g protein
1 cup (about ¼th of a medium) peeled butternut squash cut into 1-inch chunks ¾ cup (about 1 large) peeled carrot cut into 1-inch chunks ½ cup (about 1) peeled beet cut into 1-inch chunks 1½ teaspoons olive oil 2 cups chopped kale 1 large egg
seasonings: 1/8 teaspoon plus a dash each salt and black pepper 1/8 teaspoon garlic powder 1/8teaspoon onion powder
288
CALORIES
You'll need: baking sheet, nonstick spray, large bowl, medium bowl, skillet
Prep: 10 minutes
Cook: 30 minutes
1. Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.
2. In a large bowl, combine squash, carrot, beet, 1 teaspoon oil, and 1/8 teaspoon of each seasoning. Toss to coat.
3. Evenly distribute onto half of the baking sheet. Bake for 18 minutes.
4. Meanwhile, in the large bowl, mix kale with remaining ½ teaspoon oil and dash each salt and pepper.
5. Flip veggies on baking sheet, and add kale to the other half. Bake until kale is slightly crispy and other veggies are softened and browned, about 10 minutes.
6. Transfer veggies to a medium bowl.
7. Bring a skillet sprayed with nonstick spray to medium heat. Cook egg sunny-side up, 1 to 2 minutes. (Or cook to your preference.)
8. Place egg over veggies.
MAKES 1 SERVING
(Continues…)
Excerpted from "Hungry Girl Simply 6"
by .
Copyright © 2019 Hungry Girl, Inc..
Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
